Strength Training

The 1-Arm Pull-Up Plan is, you guessed it, built around getting an athlete to be able to do a one-arm pull-up. Although this program works well for this purpose, we have also used variations of this program to develop big strength gains in single-leg squats, one-arm push-ups, and other exercises. We’ve modified parts of an…

The Plan Unilateral strength training is simply training one limb at a time. When we do squats or barbell bench press or pull-ups, we are training bilaterally – both sides of the body at the same time. Most of the time, this is a perfectly effective mode of training. There are two reasons, however, to…

The Plan Base Strength 2 is obviously the next phase behind Base Strength 1. For the most part, you can stick with Base Strength 1 for 2-3 cycles before you need to make a change. This phase uses the same basic framework, but the set progressions change slightly. Each of the sessions features six movements, as…

This is where you should start If you haven’t been training. This is a general strength progression to help you get ready for harder and more targeted training later on. We suggest this for novice trainees, for climbers who have had more than 6 months off, and for climbers coming off a major injury. The…

This introduction to strength training program is designed for climbers who have been actively climbing in the gym or outside and are considering adding structured training to their program. This plan features fundamental strength exercises and hangboard work. This is designed to be added to a 2-3 day per week climbing schedule. Time commitment is…